Fitness for Busy Folk

Monthly Archives: January 2010

TT 15-Minute Kettlebell Express Workout

The TT 15-minute Kettlebell Express Workout is the February Turbulence Training Workouts of the Month, developed by Craig Ballantyne. It has not been released yet.

The TT members section a forum where you can ask Craig Ballantyne any question you wish, with immediate answers and help. You also have the benefit of getting feedback from other individuals who have been training with Turbulence Training workouts longer than you.
It costs just $19.95 per month. However, Craig Ballantyne currently has a promotion going on where you get 3 programs, plus 30 days free membership in the TT members section.

Lets take a look at how much each workout costs, and what you’re actually paying for the entire package:

Workout #1: TT 2K10 Advanced Workout

This workout features super tough interval workouts, kettlebell exercises, and more difficult bodyweight movements. It also include some more advanced total-body ab exercises plus super short, mini circuits you can use to get in a quick workout when you’re pressed for time. Click here to grab this workout only.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

Cost: $19.95

Workout #2: TT Total Torso Training

This one’s for beginners. Beginner interval training, bodyweight exercises, and torso  movements for your core (abs and lower back). Of course, the workouts will help you burn belly fat. This workout’s perfect for people with poor mobility or obese individuals. Click here to grab this workout only.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

Cost: $19.95

Workout #3: TT Transformation Workout

This workout is based on all the data Craig’s collected based on Transformation contest winners. This is the best of the best if you truly wish to transform your body. Click here to grab this workout only.

Cost: $19.95

The three workouts together, plus one months membership to the members section will cost you $79.80 if purchase separately. But Craig is giving it all away for just $19.95!
Click here to take advantage of this offer today! (Offer ends February 3, 2010)
After the first month, if you choose to stay on as a TT member, you will also receive 5 additional workouts for free:

TT Member Bonus Workout #1: TT Hardcore Fat Loss

One of the most popular and intense Turbulence Training programs ever devised. This workout lives up to it’s names and has helped clients cut and shape their body to near perfection. The advanced fat loss workouts literally blowtorch the fat right off your body in a very short time. If you’re tired of easy, boring workouts, then this is the workout for you. Click here to grab this workout only.

Cost: $19.95

TT Member Bonus Workout #2: TT Booty for Life

This workouts all about the female booty. In 8 weeks, you’ll be able to firm up that often hard-to-train area. Craig combines super targeted exercises with interval training to design 8 weeks worth of intense workouts. Click here to grab this workout only.

Cost: $19.95
TT Member Bonus Workout #3: TT For Buff Dudes and Hot Chicks
Another very popular workout routine. In fact, many of the individuals who won Craig’s transformation contest have used this workout as part of their transformation. The workout includes a unique upper/lower body split with more total body ab exercises, resistance training for muscle mass, and shorter, but more difficult, interval training workouts. Click here to grab this workout only.
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
Cost: $19.95
TT Member Bonus Workout #4: Turbulence Training for Meatheads
Here’s a classic workout specifically for “meatheads” or Bodybuilders who spend too much time in the gym. Craig uses his signature Turbulence Training style to spin typical bodybuilding workouts to make them more fun, more exciting, more intense, and much shorter. By combining traditional bodybuilding movements with his own style, he proves to Bodybuilders and aspiring bodybuilders that you can get results without spending hours in the gym. Click here to grab this workout only.
Cost: 19.95
TT Member Bonus Workout #5: Turbulence Training Bodysculpting for Women

This workout is all about using bodyweight exercises to develop a leaner, sexier body for women only. This isn’t mass building workout, and it isn’t some bodybuilding routine. This is a workout that any women can use to develop a healthier looking physique. Click here to grab this workout only.
Cost: $19.95
Click here to take advantage of this offer today! (Offer ends February 3, 2010)
PLUS! Each month, Craig Ballantyne releases two high intensity workouts. This months workouts are:
February 2010 Workout #1: TT Adrenaline
Craig designed this routine for advanced athletes who are man (or woman) enough to take on the Adrenaline Circuit Challenge. With this program, you can literally out train a bad diet (but not too bad). Boost your metabolic rate like never before and finally melt off that last big of stubborn fat. Click here to grab this workout only.
Cost: $19.95
February 2010 Workout #2: TT Kettlebell 15 Minute Express Workouts

There really isn’t much information right now about this workout. But from the title it seems as though it will consist of predominately short, intense, Kettlebell circuits. This is a beginner program. So if you’re just getting started with Kettlebell training, you certainly want to wait around for this workout.
Cost: unknown (probably $19.95)
Click here to take advantage of this offer today! (Offer ends February 3, 2010)
P.S: Anyone who grabs a Turbulence Training workout from my site, will also get my 4-week Bodyweight-only Tabata Training routine. My bonus will be emailed to you separately. Just follow these two simple steps:
  • Step One: Purchase a Turbulence Training Workout
  • Step Two: Email your receipt number to shah@shahtraining.com
Once I confirm your purchase, I’ll email you my bonus workout.
The bottom line is that you’re getting a lot of content for just $19.95. Even if you cancel your TT Members membership after thfirst month, you’ll still walk away a winner (and much leaner).
Click here to take advantage of this offer today! (Offer ends February 3, 2010)
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What is the Difference between a One Arm Kettlebell Swing and a Single Arm High Pull?

To a beginner, the one arm Kettlebell Swing, and Single Arm High Pull may seem like very similar movements. However, their is a difference. The KB Swing focuses on generating power with your hips only, and letting the KB swing naturally in front of your body.

Your arms and shoulders are neutral. Use any sort of strength from your arms and shoulders to move the weight, and you’re doing the swing wrong. Imagine a wrecking ball.

The kettlebell is like a wrecking ball, and your arms are simply the chains connected to the wrecking ball. The only jobs of your arms is to prevent the Kettlebell from flying into the air.

The high pull, on the other hand, is like an exaggerated upright row. You take the same starting position as the swing, but use your arms and shoulder to lift the Kettlebell towards your head.

This movement targets your lats and upper back. The confusion may be in the fact that when you do a KB High Pull, you also use an arch-like motion when performing it, similar to a swing.

But notice that the arms are still bent. If your arms a straight, you’re most likely using your hips for momentum. However, if your arms are bent, it’s the result of using your shoulders and arms to lift and direct the weight where you would like it to go.

Sample Workouts using the High Pull and Swing

Here is a sample workout using the high pull and swing. To really understand the difference between these too movements, perform the workout with Swings for the first week, then High Pulls the following week.

Compare and contrast which muscles you felt were working during each  movement:

Perform 8 rounds of:

  • Kettlebell Swings, 10 reps each hand
  • Pushups, 10 reps
  • Kettlebell Front Squat, 10 reps each hand
  • Chinups, 5 reps
  • Kettlebell Windmill, 10 reps each hand
  • Hanging Leg Raise, 5 reps
  • Rest 1 minute

High Pull and Snatch Training Videos

Here is the the proper technique for a high pull:

Workout using Swings, High Pulls, and Snatches so that you can better understand the difference:

For more Kettlebell exercises, workouts, and training ideas, check out Turbulence Training Kettlebell Revolution. Click here for more information.

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Dumbbell Thruster Exercise

The dumbbell thruster is a great full body movement that works your upper and lower body at the same time. To start off clean a pair of dumbbells up to your shoulders.

  • Push your hips back and bend your knees to perform a squat. Go as low as you can, then reverse the movement and stand back up. When you extend back to starting position, press the dumbbells over your head.
  • Return the dumbbells back to your shoulders. Continue the movement by squatting down.  Hence, the thruster is simply a combination of the dumbbell squat and dumbbell press.

Thruster Variations

This movement has a lot of variations. You can make this movement harder by:

  • Performing a clean before each repetitions. So instead of just squat and press, each repetition is now clean, squat and press.
  • Perform a squat thrust, clean, then squat and press. To do a squat thrust holding dumbbells:
    • Stand with your feet shoulder width apart, holding a dumbbell in each hand.
    • Squat down, place the dumbbells on the floor. Hold on to the dumbbells.
    • Kick your legs out so that you are in pushup position with your hands gripped around the dumbbells.
    • Perform a pushup.
    • Bring your legs back in and stand up.
    • Perform a clean.
    • Perform a thruster.
  • Perform the Thruster using Kettlebells
  • Perform the Thruster using Barbells.

Best Exercises to Pair with Thrusters

A great way to design an intense workout using thrusters is to perform supersets. A superset is where you alternate between two exercises with little to no rest in between each set.

The best exercises to pair with thrusters are chest, back, or hamstring exercises. Hence, you can choose from one of the following movements to superset with Thrusters:

  • Pushups
  • Pullups
  • Dumbbell Swings
  • Dumbbell Chest Press
  • Dumbbell Bent Over Row
  • Hindu Pushups
  • Dumbbell Deadlift
  • Dumbbell Snatch
  • Chinups
  • Dips


For more dumbbell training workouts, exercises, and training techniques, check out the Gladiator Body Workout. Click here for more information.

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Crossfit vs. Turbulence Training

Everyone wants to know: what is the difference between Crossfit and Turblence Training? Well, lets take a look at some pros and cons:

Crossfit

Pros:

  • Provides you with free, intense workouts that help you lose fat, gain strength, and boost your athletic abilities.
  • Recommends sound nutritional guidelines
  • Frequently Asked Questions (FAQ) provides a great tutorial for beginners trying to get into Crossfit
  • Crossfit Forum is free, and is relatively beginner-friendly
  • Promotes the use of Free Weights and Bodyweight Training as opposed to Machines
  • Provides detailed instructions for each movement they use
  • Credited for workouts that helped transform the “300” crew
  • Best training programs for professional athletes and military personel
  • Crossfit Journal costs only $25 per year
Cons:

 

  • Too advanced for average individuals and complete beginners
  • Potential for injury is too great
  • Recommended frequency for workouts is too high
  • Not the best program to increase lean muscle mass
  • Not recommended for obese or overweight individuals
  • There is no clear-cut answer to the development of the articles
  • Too random – workout schedule makes no sense
  • Former Crossfit trainers complain of “cult” mentality
  • Founder of Crossfit is extremely out of shape
  • Crossfit trainers are expensive

Sample Workout:

For time:

  • 225 pound Deadlift, 15 reps
  • 50 Pull-ups
  • 225 pound Deadift, 12 reps
  • 40 Pull-ups
  • 225 pound Deadlift, 9 reps
  • 30 Pull-ups
  • 225 pound Deadlift, 6 reps
  • 20 Pull-ups
  • 225 pound Deadlift, 3 reps
  • 10 Pull-ups
Sample Workout Video:
Turbulence Training

Pros:

  • Perfect training program for men and women of ages 14 to 75.
  • Able to get individuals who are even 300+ pounds into great shape
  • Very clear cut, simple approach to training
  • Uses minimal equipment. Most workouts only require your bodyweight.
  • Full support from Trainer Craig Ballantyne via Members Forum
  • Craig Ballantyne is in great shape
  • Minimal Risk of injury
  • Does not promote steady state cardio
  • Does not recommend machines
  • Extremely safe method of training with controlled intensity
  • Recommends the use of Free Weights and Bodyweight Training
  • Saves you money on trainers
  • Saves you money on gym membership
  • Saves you money on training equipment at home
Cons:
  • You have to pay for it.
Sample Workout:

1A) DB Bulgarian Split Squat – 8 reps per side
No rest.
1B) Spiderman Pushup or Pushup – 10 reps per side or 15 reps
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Inverted Row or Beginner Inverted Row – 12 reps
No rest.
2B) 1-Leg Deadlift – 12 reps ====>>>> (see photo)one leg deadlift
Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Triset #3
3A) Stability Ball Rollout – 10 reps
No rest.
3B) Cross-Body Mountain Climber – 10 reps per side
No rest.
3C) Side Plank – 30 second hold per side
Rest 1 minute & repeat 2 more times for a total of 3 trisets.

Sample Workout Video:

Final Verdict

I like to use some Crossfit workouts in my regular training, although at a much lower intensity level. In the forums and material presented on their website, they do not give you any guidelines to use when scaling the workouts to meet your intensity level.

The biggest mistake you can make is to perform the Crossfit workouts as is. You will need to modify them slightly based on equipment you have access to, training level, and level of mental strength.

The Turbulence Training workouts on the other hand, can be taken as is. There is no guesswork. All the information is provided to you. If you need to make them harder, simply add another set, more reps, or add weight.

Craig Ballantyne also shows you how to make a workout more easier. Turbulence Training was developed with the average individual in mind. Crossfit was developed with the athlete in mind.

It’s up to you to make your decision. But, I recommend Turbulence Training for the average individual. Click here to try Turbulence Training for just $4.95.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

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Top 7 Bodyweight-Only Ab Exercises and 3 Sample Turbulence Training Ab Workouts

Craig Ballantyne, author of the world famous Turbulence Training workouts, includes some great ab exercises in his workouts. The following 5 of his favorite abdominal movements that you can do you using just your bodyweight:

#1: Cross-Body Mountain Climbers

 

  • Start off at the top of the pushup position. Lift your left leg off the floor, and bend your knee. Bring your knee up your chest on the opposite side.
  • This is where you “cross your body.” Bring leg back to starting position and repeat with the other leg.

#2: Side Plank

 

  • Lie on the mat on your side. Support your body on your elbow and lift your body up so that it hovers over the mat in a straight line. Tighten you abs and breath normally as you hold this position.
  • Start off with 10 second holds, and extend the holds as you get stronger. Return to starting position and repeat.

#3: Spiderman Climb

 

  • Start off at the top of the pushup position. Contract your abs and bring your left leg off the floor. Bring your knee to the outside of the body, and place your foot next to your left hand.
  • At first, you may not be flexible enough to take your foot all the way up to your hands. But keep practicing, and you’ll get there.

#4: Mountain Climbers

 

  • This movement is just like the Cross-Body mountain climbers, except that you are not crossing your body and bring your knee to the opposing side.
  • Instead, just bring your knee straight up and down towards your chest.
#5: Spiderman Pushups

 

  • Start off at the top of the pushup position. Make sure your hands are placed slightly wider than normal. As you drop your body towards the ground to do a pushup, lift your leg up and bring your knee towards your left elbow.
  • Try to touch your left elbow as you perform the pushup. When push yourself back to starting position, return the leg to it’s original place, and repeat with the other leg.
Favorite Turbulence Training Ab Movement with Equipment

#6: Ab Wheel

  • Get on your knees with your body upright and back straight. Place the ab wheel on the floor with your arms straight out in front of you.
  • Contract your abs and roll the wheel forward. Go as far as you can, pause, and bring the wheel back to starting position.
#7: Stability Ball Jackknife

 

  • Place your feet on a stability ball and elbows on the bench or floor. Contract your abs and bring your feet in by bending your knees. Bring them back out and repeat.

Here’s a video for better explanation:

 Here are some sample circuits you can do using these movements:

Sample Ab Circuit #1:

4 rounds of:

  • Mountain Climbers, 10 reps
  • Ab Wheel, 10 reps
  • Side Plank, 30 seconds hold each side
  • Rest 1 minute
Sample Ab Circuit #2:

5 rounds of:

  • Stability Ball Jackknife, 5 reps
  • Cross Body Mountain Climbers, 5 reps
  • Mountain Climbers, 5 reps
  • Spiderman Climb, 5 reps
  • Ab Wheel, 5 reps
  • Rest 1 minute
Sample Ab Circuit #3:

10 rounds of:

  • Side Plank, 30 seconds each side
  • Rest 1 minute

 

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

 

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2 Turbulence Training Work Out Routines for Women

There are two mistakes women make when it comes working out for fat loss:

  1. No Variety
  2. Low Intensity


Human beings are creatures of habit. So, if we find something that works for us, we stick to it. It might work for the first 2 weeks. And it might even work for the next 2 weeks.

But it’s not going to work for the next 2 months, and especially not for the next 2 years. This is why Craig Ballantyne, creator of world famous Turbulence Training workouts recommends that you stick to a routine for no more than 4 weeks.

The “Turbulence” aspect of Craig Ballantyne’s workouts is all about doing something more, something new, to keep your body guessing. Every time you do something more intense, your body needs to work that much harder to recover and replenish your muscles.

Your metabolic rate will be on fire after an intense Turbulence Training workout. If you stick to the same routine over and over again, even if it is the same Turbulence Training routine, your body will get used to the routine.

And hence, it’ll get better at recovering, at lifting the same weights, repetitions, sets, and exercises in the same order over and over again. This is why CraigBallantyne comes out with a new workout each month.

And with each Turbulence Training workout, Craig includes an intense interval cardio workout. Research shows that interval cardio works better at raising your metabolism than steady state, interval cardio.

Raising your metabolic rate is absolutely vital for fat loss. Your metabolism is a measure of how fast your body burns calories. Increase your demand your caloric demand with intense exercise, and it’ll be that much easier for you to drop the fat.

Right now, stop all our nonsense machine and bodybuilding type workouts. Check out these two sample workouts for women, courtesy of CraigBallantyne:

Sample Workout #1 (Beginner)

Perform 2 rounds of:

  • Bodyweight Squats, 8 reps
  • Pushups, 8 reps
  • Bodyweight Row, 8 reps


Perform each exercise back to back with little to no rest in between each set. Go through the circuit two times. Then rest 1 minute, and move onto the first superset of the workout.

A superset is where you perform two exercises back to back with little to no rest in between each set. For the following superset, perform the two movements back to back without rest, then rest 1 minute and perform the superset 2 more times for a total of 3 sets per exercise.

Superset #1:

 

  • DB Squat, 8 reps
  • DB Press, 8 reps
  • Rest 1 minute

Perform 3 rounds

Superset #2:

 

  • Split Squat, 8 reps
  • DB Row, 8 reps
  • Rest 1 minute

Perform 3 rounds

Now, move onto interval training. Choose any form of cardio. My favorites are shadowboxing, jump roping, and sledgehammer swings. But you can do running or cycling.

Do 60 seconds of super high intensity cardio, followed by 60-90 seconds of, slow, recovery cardio. Perform this sequence for 6 total rounds, thencool down for 5 minutes.

Sample Workout #2 (Advanced)

If the first workout was too easy for you, then try this next workout. Although most Turbulence Training workouts or organized as supersets, he also has some other great workouts that are focused around circuits.

The following is the March Madness Power Circuit Workout A:

3 rounds of:

  • Jump and Stick, 6 reps
  • Chin-up, 2 less than Max Reps (For example, if your max reps is 10, perform 8 reps)
  • Lunge Jump, 8 rep Per Side
  • Spiderman Pushups, 8 reps per side
  • 1 Leg Stability Ball Leg Curl, 8 reps per side
  • Inverted Row, 2 less than Max Reps
  • Burpees, 6 reps
  • Rest 1 minute

Then do:

3 rounds of:

  • Plank – 45 Seconds
  • Stability Ball Jackknife, 15 reps
  • Side Plank, 30 seconds per side
  • X-Body Stability Ball Mountain Climber (feet on ball) 8 reps per side
  • Rest 1 minute

Then do:

  • As many bodyweight squats in 5 minutes

If workout #1 was too easy for you, and if workout #2 was too difficult for you, then perhaps you need something in the middle. I suggest you check out all of the Turbulence Training Workouts for Women to choose the right workout for you.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

Continue Reading

Women: Get Hot with these 4 High Intensity Kettlebell Workouts

For the following 4 workouts, we’re going to stick to good, old fashioned interval training. Interval training is where you perform a movement for a high intensity level for a given time frame, followed by a short period of rest.

For each exercise below, perform the movement for 90 seconds straight through, followed by 90 seconds rest. You will probably need to rest within the 90 second period.

One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.

For example, if you’re doing Kettlebell swings and you get tired after 30 seconds, then take a few breaths, and keep going. Try you hardest to keep moving for the entire 90 seconds.

Then, take a complete 90 second break. Drop the Kettlebell on the floor (because even holding it will work your lats and forearms). Pace around if you wish, but try and catch your breath.

After this sequence, move on to the next exercise. You will do 4 exercises per workout. This will last 12 minutes. And you’re done! That’s all you need. Here are the movements you will use:

Workout #1:

  • 1 Arm Overhead Squat (Alternate Hands every 5 repetitions)
  • 1 Arm Military Press (Alternate Hands every 5 repetitions)
  • Windmill (Alternate Hands every 5 repetitions)
  • 2 Arm Burpees KB Clean (Hold two Kettlebells, perform a burpee, but instead of jumping, clean the Kettlebells on your way up).

Workout #2:

  • 1 Arm Row (Alternate Hands every 10 repetitions)
  • 1 Arm Swings (Alternate Hands every 10 repetitions)
  • 1 Arm KB Front Squat (Alternate Hands every 10 repetitions)
  • Around the World (Alternate Direction every 10 turns)

Workout #3:

  • KB Snatch + Overhead Squat (Alternate Hands every 3 repetitions)
  • Burpee, KB Clean, 2 Arm Press
  • Turkish Get Up (Alternate Hands every 3 repetitions)
  • 2 Arm Front Squat

Workout #4

  • 2 Arm Snatch
  • 2 Arm Row
  • Windmill (Alternate hands every 5 repetitions)
  • Around the World (Alternate Direction every 10 turns)


NOTE: This is an extremely brutal program (especially workout #3). If you can’t handle this, then might want to start off with some simpler workouts to build yourself up.

Try the Turbulence Training Kettlebell Revolution. Click here for more information.

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Check out these 9 Hot Kettlebell Bodies

Still not sure if you want to start training with a Kettlebell? Well, then check out these hot bodies developed by Kettlebell training:

Hot Kettlebell Body #1: Missy Beaver


Missy Beaver RKC is Katherine Heigle’s (Knocked Up) trainer. She trains heavy, and she trains hard.

Hot Kettlebell Body #2: Lance Armstrong


Here’s a classic pic of Lance Armstrong swinging a Kettlebell. Look at how every single muscle in his body is working hard.

Hot Kettlebell Body #3: Katherine Heigle


Katherine Heigle was always hot, but Kettlebells just made them hotter. Thanks Russian Special Forces!

Hot Kettlebell Body #4: Mathew Mcconaughey


This guy is all muscle and we works with Kettlebells as well. He’s proof that Kettlebells can helps you lose fat, and build lean muscle mass.

Hot Kettlebell Body #5: Geri Helliwell


Kettlebells helped this former Spice Girl slim down and reveal a nice six pack. I used to listen to Spice Girls all the time.

Hot Kettlebell Body #6: Jessica Biel


Used to watch her on 7th Heaven, and now look at her! She got into fighting shape for Blade Trinity and now she’s going to be kicking butt in A-Team.

Hot Kettlebell Body #7: Channing Tatum


Channing Tatum’s trainer said, ‘He needed to have strength, flexibility and endurance so I came up with a routine of rope turns and calisthenic bodyweight exercises, such as jumping jacks, burpees, press-ups, pull-ups and squats, to help him build that. I also threw in some classic compound moves using barbells and kettlebells.’ Nice, my kind of workouts!

Hot Kettlebell Body #8: Jennifer Aniston


Jennifer Aniston began using Kettlebells in 2007 to improve her already hot body. She’s come a long way since “Friends.”

Hot Kettlebell Body #9: Sylvestor Stallone


Sylvestor Stallone used Kettlebells as part of his montage to train for his most important fight ever.

Kettlebells has proven to be extremely popular amongst celebrities. What are you waiting for?

Grab the only program that can get you a hot kettlebell body . Click here for more information.

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Turbulence Training Advanced Bodyweight Workout Routine

The Advanced Bodyweight routine, developed by trainer Craig Ballantyne is exactly what it sounds like: a bodyweight-only program for advanced trainees.

Benefits of the Advanced Bodyweight Program:

 

  • Provides you with more difficult movements to further your progress with Bodyweight exercises. Most programs stick to basic pushups, pullups, and squats. But after a while these exercises stop working. Craig has developed a great, simple routine using progressively harder movements to help you get stronger while getting learner.
  • The supersets method once again delivers. The workouts will get your stronger, while helping you either get learner, or at least maintain your level ofbodyfat . Most mass building workouts do a poor job of minimizing fat gain. Craig has realized that short rest periods are the way to go when attempting to pack on mass and strength.
  • As you’ve probably already guessed, this is the routine you want to use if your goal is to pack on mass and strength with bodyweight exercises. If you know you’re going to be away from weights for a while, or just don’t have access to equipment, then this Advanced Bodyweight workout is what you use to help build lean muscle mass.
Drawbacks to the Advanced Bodyweight Program:

 

  • The only drawback is that it’s a bit too hard. If you are not good at pushups, pullups, and squats, then you need an easier workout. Click here to learn about some of Craig Ballantyne’s other bodyweight routines.
Sample Routine

This is workout C from the TT Advanced Bodyweight Workout program. After a quick warm up circuit, move into the first superset. Alternate between 1-arm chinups and a split squat with the front foot elevated.

Front foot elevated means that you place your front foot on a slightly raised object (6 inches is more than enough) as you perform the split squat. For the first set, perform 1 1-armchinups, with 12 Split Squats.

Rest 1 minute, and perform 2 1-arm chinups, and 12 split squats. Rest 1 minute, perform 3 1-arm chinups and 0 split squats for the 3rd set. After another minute rest, perform 4 1-arm chinups with each hand, and 12 reps of splits squats.

Rest another minute and perform 3 1-arm chinups in the 5th set, but skip the split squats. In the 6th set, do 2 1-arm chinups and 12 splits squats. After a minute rest, finish off with 1 1-arm chinups and 0 split squats.

Now, it’s time to do the second superset. Alternate between 20 Pushups with hands on the ball and 20 Stability Ball 1-Leg Jackknifes. Rest 1 minute and repeat 2 more times.

Now you’re going to do a triset. A triset is where you perform 3 exercises back to back with no rest in between. Start off with Inverted Bodyweight rows with feet on the ball.

Perform max reps of the inverted rows. Move straight to 6 Jump squats followed by 10 Mountain Climbers with Hands on the Ball. Rest 1 minute, and repeat thetriset 2 more times.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

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Turbulence Training Workout Plan: Mini Bodyweight Circuits

Turbulence Training is a training system developed by Trainer Craig Ballantyne. He has developed numerous workout routines for individuals who wish to get in shape at home.

He also has numerous bodyweight-only routines for people who do not have access to equipment. You can check out all of his Bodyweight Workouts here.

One of his recent bodyweight workouts are the Mini Bodyweight Circuits. These are exactly what they sound like: 3 extremely short, but intense bodyweight workouts that require very little equipment.

6 Reasons Why Mini Bodyweight Circuits are Awesome:

 

  1. If your main reason for not working out is lack of time, then these bodyweight circuits are perfect for you. They last less than 20 minutes (including thewarmup).
  2. If your second reason for not working out is lack of equipment, then obviously these bodyweight circuits are right for you. The only equipment you will need is a pullup bar (or something to hang from).
  3. Turbulence Training works because the workouts boost your metabolic rate. The higher your metabolic rate, the faster you’ll burn calories throughout the day.
  4. These mini bodyweight circuits can also replace your boring cardio workouts. That’s what I do. I’ve replaced all my boring, steady state cardio routines with high intensity Turbulence Training workouts.
  5. Just like any other Turbulence Training workout, the Mini Bodyweight circuits are fun to perform. When your workout is exciting, you’re more likely to stick to your program.
  6. Craig Ballantyne is a proven expert in his field. He’s been doing this for over a decade. He knows what he’s talking about. Craig Ballantyne is your man if you want to learn how to lose fat in the comfort of your own home with just your bodyweight.
One More Reason Why Mini Bodyweight Circuits are Awesome and why You should Grab this Program Today:

 

YOU WILL SAVE MONEY

This program costs just $19.95. Twenty bucks for a 4-week program that’s been proven to help you drop fat. You’re going to save money on:
  • Gym Membership
  • Expensive Equipment at Home
  • Useless infomercial products
  • Personal Trainer

Most people that go to the gym don’t even know what they’re doing because they’re not armed with the right program. Even if you were to buy a whole lot of equipment, you still need to start the right program.

Infomercials are useless. Don’t even get me started on them. The best way to get in shape is to get yourself a good personal trainer, but trainers are expensive.

So why not grab a program developed by a world class trainer?
Sample Mini Bodyweight Workout
Start the circuit off with chin-ups. Get under a pullup bar and take and underhand grip. This means that your palms/fingers are facing you. Pull yourself up, and slowly lower yourself down.

If you do no have a bar, then do as many pushups as you can. After the pushups, go straight to prisoner squats. Keep your chest up and elbows. Move your hips back, bend your knees, and go as low as you can.

Stand back up. Do a total of 25 repetitions. The final exercise will be reverse lunges. Perform 15 repetitions on each side. Rest 30-60 seconds, and repeat the circuit 2-4 more times depending on your level of fitness and how much time you have to workout.

Here’s what the circuit looks like written out:

3-5 rounds of:

  • Chinups or Pushups – Max reps
  • Prisoner Squats – 25 reps
  • Reverse Lunges – 15 reps each side
  • Rest 30-60 seconds

Craig Ballantyne Shows you proper form for each exercise:  

How to Use These Circuits

There are 3 ways you can use these mini bodyweight workouts:

  • As a stand alone, fat burning routine
  • As a warmup for your strength workouts
  • As a supplement to your current fat burning workout
Stand Alone Fat Burning

If you want to use these workout as your primary fat loss plan, then simply perform Workouts A, B, and C, on Monday, Wednesday, and Friday, respectively.

Start off with 2-3 rounds, and work your way up to 10 rounds. Always strive to do more – more sets, more reps, and more difficult exercises. For even more fat burning, you can do interval training on your off days.

Warmups for Strength Workouts

You can also use these mini workouts as warmups for your strength workouts. Bodyweight exercises are a great way to warm up your muscles for more intense training.

But make sure you keep the training light. Don’t do more than 3 circuits of the routines. Stick to basic movements.

Supplementary Fat Burning

You can use these workouts to replace your regular cardio training. The best way to do this is to still keep your training relatively light, but intense. For example, only perform half of your maximum repetitions for pushups and chinups.

Stick to basic movements and consistently try to perform more rounds of the circuit.

Craig Ballantyne has developed hundreds of fitness programs that revolve around the basic concepts of Turbulence Training.

To get an overall introduction to Turbulence Training, you should grab the original Turbulence Training manual. The manual includes everything you need to get started on your fat loss journey. There are workouts for beginners, intermediate, and advanced trainees. If you go through each program separately, in a few months you’d have literally transformed your health and physique. Click here for more information.

For individuals who have had some experience with exercise or even Turbulence Training, then Craig has numerous other workouts specifically designed for women, muscle mass, bodyweight only, abs training, and more.

You need to make the decision today: Are you going to continue to follow pointless, boring workouts and never get any impressive results, or you going to take a chance and try some trully unique ideas using Craig Ballantyne’s workouts? Start today with either one of the Turbulence Training workouts:

Here’s a sample circuit workout from Craig’s program:

Continue Reading
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